7.13.2018

Friday

 

Skills and Drills:

40 Ring V Outs hold 5 sec each rep

30 Strict Ring Dips

20 Strict Handstand Push Ups with Wall

BB CYCLING:

Power Clean

Max for Day

4x1 @ 85% of above

Strength:

Back Squat w/ saftey squat bar

4x6 @ 65%

Reverse Hyper

3x20

WOD

Complete five rounds for time of:

Start the Wall-Ball exercise and

see how long you can stay ahead

of these milestones.

1/2 minute – 12 shots

1 minute – 25 shots

1 1/2 minutes – 37 shots

2 minutes – 50 shots

2 1/2 - 62 shots

3 minutes – 75 shots

3 1/2 minutes – 87 shots

4 minutes – 100 shots

4 1/2 minutes – 112 shots

5 minutes – 125 shots

5 1/2 minutes – 137 shots

6 minutes – 150 shots

rest 1 min 

Complete max effort Pullups

rest 1min